Zirv Fitness
Strength exercise

Kettlebell Swing (Alternating)

How to do it

  1. Stand with feet shoulder width apart, kettlebell on the floor in front, and hinge down to grip the handle with one hand.
  2. Hike the kettlebell back between the legs, then drive the hips forward to swing it up to chest height.
  3. At the top of the arc, release the handle briefly into the opposite hand before the kettlebell begins its descent.
  4. Let the gluteus maximus and biceps femoris power each hip snap while the core stays braced through the handoff.
  5. Exhale as the hips snap forward into each swing and inhale as the kettlebell drops back between the legs.
  6. Keep the shoulders square and avoid twisting the torso toward the receiving hand during the switch.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Glutes exercises

Barbell SquatCable Pull ThroughCable Pull-Through (Single Leg)Clean DeadliftKettlebell SwingKettlebell Swing (Single Arm)
Type
Strength
Equipment
Kettlebell
Primary muscles
Gluteus Maximus, Biceps Femoris, Core
Measured in
Reps and weight